Protein is one of the three essential macronutrients that the body requires in significant amounts. The other two macronutrients are fat and carbohydrates. Proteins are the building blocks of life. Every cell in the human body is made up of protein.
During digestion, the protein in meals is broken down into parts known as amino acids. An amino acid chain makes up the basic building blocks of proteins. There are 20 distinct amino acids, and the specific sequence in which they are arranged dictates the structure and function of each protein. For optimal health, the body requires a diverse range of amino acids in sufficient amounts.
Animal products like meats, milk, seafood, and eggs include amino acids. It can also be found in plant sources such as quinoa, wheat germ, beans, legumes, nut butter, and soy.
Amino acids are classified into three groups:
Essential amino acids: They cannot be produced by the body; food is the only source of it. They're optional to eat with every meal. The balance over the whole day is more important. There are a total of nine essential amino acids that the human body cannot synthesise, so they must be acquired through dietary sources.
Nonessential amino acids: The body produces acids through the regular breakdown of proteins or from necessary amino acids.
Conditional amino acids become essential during periods of illness or stress. Proteins can be classified into two types: complete and incomplete. Complete proteins contain all nine essential amino acids, and they are found in sources such as soy, quinoa, and animal products.
Proteins that lack any of the essential amino acids are said to be incomplete proteins. Most plant foods, such as grains, beans, and nuts, are incomplete proteins.
Combining different sources of incomplete proteins can create a meal that supplies all essential amino acids. For example, pairing rice with beans or having peanut butter on whole wheat bread can provide a complete amino acid profile.
Every physiological cell contains protein, and maintaining the health of the muscles, bones, and tissues requires sufficient consumption of protein. Numerous body metabolic processes depend on protein, including blood coagulation, fluid balance, immunological system reactions, eyesight, hormones, and enzymes. Protein is crucial for growth and development, particularly during childhood, adolescence, and pregnancy.
Malnutrition conditions like kwashiorkor and marasmus, which can be life-threatening, are caused by a deficiency in protein. An eating disorder like anorexia nervosa, some hereditary disorders, and advanced cancer stages that cause problems in absorbing nutrients because of a medical condition like gastric bypass surgery or irritable bowel syndrome (IBS) can also lead to protein deficiency. Deficient protein intake can cause growth deficiencies, oedema or swelling from fluid retention, thin, brittle hair, skin lesions in adults, children losing muscular mass, weak muscle tone and hormone abnormalities.
These proteins provide all the significant amino acids in the proportions required by the human body.
BENEFITS OF PROTEIN FOR FERTILITY, PREGNANCY, LACTATION AND CHILDREN
Protein is vital for producing hormones such as estrogen and progesterone, which are crucial for regulating the menstrual cycle and supporting healthy ovulation. High-quality protein supplies the essential amino acids needed for the development and maturation of healthy eggs.
According to RDA, 0.83g/kg is the recommended amount of daily protein.
Protein-rich diet maintains healthy sperm count, motility and morphology of sperms.
Protein aids in the absorption of other essential nutrients involved in fertility, such as vitamins and minerals. It enhances their bioavailability, ensuring that these nutrients are effectively absorbed and utilized by the body.
Protein is important for the growth, repair, and maintenance of reproductive organs, such as the uterus and ovaries, as it provides the necessary amino acids and nutrients to support their health and function. Protein-rich foods have a very little impact on blood sugar levels compared to carbohydrates, which helps regulate insulin levels and prevent insulin spikes. This can have a positive effect on reproductive hormone balance and fertility.
An adequate amount of protein is required in pregnancy to supply nutrients to the baby for its growth and development. Protein also supports cell production and maintenance, ensuring a strong and healthy foundation throughout infancy.
Protein in pregnancy supports baby development by:
Protein required for children as per the age group is different according to RDA 2024
Proteinis an essential nutrient for children's growth and development, with manyhealth benefits, including
Building,repairing, and maintaining muscle tissue is very important for physicalstrength, coordination, and overall physical activity.
Proteinpromotes cell growth and regeneration, which helps in wound healing, bloodreplenishment, and hair and nail growth.
Proteinprovides enzymes and hormones that help maintain a healthy metabolism.
Immunityis strengthened by proteins that act on antibodies to fight disease-causingbacteria and viruses, leading to disease-free, healthy growth.
Proteinsustains energy levels and allows you to focus and concentrate for a longerduration.
INGREDIENTS
• Whole grain flour - ½ cup
• Chickpea flour - ½ cup
• Egg - 1 whole
• Banana - 1 medium (any variety)
• Vanilla extract - as per taste
• Jaggery/brown sugar - 1 tsp
• Salt to taste
• Unsalted butter - 1 tsp
• Strawberries and kiwi - ½ cup
• Low-fat Greek yoghurt plain - 90ml
METHOD:
• In a blender, mix whole grain flour, chickpea flour, egg, banana, jaggery, a pinch of salt, and sugar until smooth, like a batter.
• Heat the tawa, add some cooking oil or ghee - ½ tsp, and pour the batter on it. Change sides and cook until it is cooked through.
• Serve it with low-fat yoghurt and top it up with seeds and fruits.
SERVING SIZE: 2
BENEFITS:
Whole grains are easy to make and tasty breakfast or snack options. They are high in protein, which gives a feeling of satiety, and they provide vitamins and minerals important for ovarian function, fetal development, and brain development in kids.
Nutritive value per serving
Energy - 300kcals
Protein - 15g
CHO - 32g
• Rolled oats - 30g
• Yoghurt or low-fat milk - 200ml
• Chopped almonds - 1/4th cup
• Pumpkin seeds roasted and chia seeds - 1tbsp
• Cinnamon - 1tsp
• Sweetener (chopped dates/raisins) - 1 tbsp
• Dry roast the rolled oats and add either milk or yoghurt; mix well.
• In a jar, add the rolled oats mixture, a layer of chopped almonds, pumpkin seeds, and chopped dates.
• Finally, add a pinch of cinnamon. Mix and enjoy.
SERVING SIZE: 1
BENEFITS:
Easy dessert alternative and protein-rich recipe that healthily satisfies the sweet cravings.
Nutritive value per serving
Energy - 200kcals
Protein - 12g
CHO - 40g
• Boiled green peas - 40g
• Chopped onion, tomato, coriander leaves, raw mangoes - 1 cup
• Oil - as required
• Jeera powder - ½ tsp
• Chat masala - ½ tsp
• Salt as required
• Lemon juice - 1tsp
• In a bowl, add boiled green peas, chopped tomato, onion, coriander leaves, and raw mangoes.
• Mix well with jeera powder, chat masala and salt. Add oil tadka (optional)
• Serve hot, and enjoy the snack with hot beverages.
SERVING SIZE: 2
BENEFITS:
Easy dessert alternative and protein-rich recipe that healthily satisfies the sweet cravings.
Nutritive value per serving
Energy - 180kcals
Protein - 6g
CHO - 35g
Cooking Time: 30 minutes
• Chicken, ground - 100g
• Carrot, grated - 50g
• Spinach, finely chopped - 40g
• Zucchini, grated - 30g
• Whole wheat bread, crumbled - 40g
• Egg - 1
• Cheese, grated - 2 tsp
• Garlic powder - ½ tsp
• Onion, chopped - 30g
• Salt - a pinch
• Black pepper - ¼ tsp
• Yogurt - 1 cup
• Garlic - 1 clove
• Lemon juice - 1 tbsp
• Olive oil - 1 tbsp
• Salt and black pepper to taste
• Parsley - a sprig
• Preheat the oven to 190°C (375°F), and then line a baking sheet with parchment paper or lightly grease it with butter.
• In a large mixing bowl, combine the ground chicken, grated carrot, chopped onion, chopped spinach, grated zucchini, breadcrumbs, grated cheese and egg.
• Sprinkle garlic powder, salt, and black pepper evenly over the surface.
• Give a thorough toss until well combined. Use a spoon to ensure all the ingredients are evenly distributed.
• With clean hands, form tiny meatballs.
• Carefully place the meatballs on the baking sheet, making sure to leave a little space between each one to allow for even cooking.
• Now, bake the meatballs in the preheated oven for 15-20 minutes. Check for the golden colouration on the outside.
• Allow the meatballs to cool before serving.
• Add yoghurt, minced garlic, lemon juice, olive oil, and chopped parsley in a medium bowl. Stir everything together until smooth and creamy. Season the dip and refrigerate for 30 minutes.
• Serve the meatballs with creamy yoghurt dip and garnish it with coriander leaves.
• This versatile recipe is high in protein, as chicken, eggs, and yoghurt are excellent sources of protein, essential for muscle growth and development.
• The soft texture and mini size make these meatballs easy for toddlers to handle and eat.
• The addition of vegetables such as carrots, spinach, zucchini, and onions provides dietary fiber, probiotics, and essential vitamins and minerals, including iron, calcium, potassium, and vitamins A, C, and K. These nutrients are essential for supporting daily bodily functions.
Nutritional Values (Approximate):
• Energy - 450kcal
• Protein - 30g
Protein Power Paneer Tarts
Serving: 2
Cooking Time: 20 minutes
• Whole wheat flour - 100g
• Chickpea flour - 50g
• Ghee - ¼ tsp
• Salt - ½ tsp
• Moong Dal, soaked- 2 hours - 50g
• Paneer, crumbled - 200g
• Onion, chopped - 40g
• Tomato, chopped - 40g
• Carrot, grated - 40g
• Garlic, minced - 1 tbsp
• Cumin seeds - ½ tsp
• Turmeric powder - ½ tsp
• Garam masala - ½ tsp
• Salt - to taste
• Black pepper - ¼ tsp
• Oil - 1 tbsp
• Coriander leaves - 1 sprig
• Sesame seeds - ¼ tsp
Preparation of the crust:
• In a large bowl, combine both Bengal gram and whole wheat flour and salt.
• Cut in the cold ghee until coarse. Gradually add cold water and make a dough.
• Refrigerate the dough for 30 minutes.
Preparation the filling:
• Drain the soaked moong dal and cook it in boiling water until tender.
• Heat oil in a pan. Add cumin seeds and let them split.
• Then add garlic and sauté for a minute.
• Chop onions, add them to the pan and sauté until they turn golden brown.
• Add turmeric, garam masala, chopped tomato, carrot and cook until soft.
• Add cooked moong dal and crumbled paneer to the vegetable mixture. Cook for another 5 minutes. Season it.
Assemble the tart:
• Preheat the oven to 180 degrees Celsius.
• Roll out the chilled dough, firmly press it into the tart mould, and decisively trim any excess dough from the edges.
• Place the tart crust on parchment paper, fill it with pie weights, and bake for 10-12 minutes. Remove the weights and bake for the next 5 minutes until light golden.
• Pour the stuffing evenly. Bake for 20-25 minutes until the filling is set and the crust is golden brown.
Serve:
• Let the tart cool down. Sprinkle fresh coriander leaves and sesame seeds. Serve warm.
Health Benefits:
• This innovative recipe packed with protein sources like Bengal gram flour, paneer and moong dal makes this tart ideal for a protein-rich meal.
• Whole wheat flour, vegetables, and sesame seeds are decent sources of dietary fibre, omega-3 fatty acids, probiotics, and vitamins and minerals like Vitamin A, C, Iron, and Calcium.
Nutritional Values (Approximate):
• Energy- 450kcal
• Protein- g protein
Abbreviations used-
• tsp- teaspoon
• g/gm- gram
• kcal- kilocalorie
• tbsp- tablespoon
Conclusion:
Protein is an essential nutrient that plays a critical role in the growth and repair of body tissues. Proteins are indispensable for the maintenance, growth, repair, and regulation of all biological processes, making them crucial for life.
Shikha, Sabia, Rakshita, Kanmichon, Haripriya
• Shikha Singh (Clinical Nutritionist), Cloudnine Hospitals, Sector 47, Gurugram
• Sukh Sabia (Clinical Nutritionist), Cloudnine Hospital, Punjabi Bagh, New Delhi
• Rakshita Mehra (Clinical Nutritionist), Cloudnine Hospital, Sector-51 Noida
• Kanmichon Khamrang (Clinical Nutritionist), Cloudnine Hospital, Kailash Colony, New Delhi
• Haripriya N (Clinical Nutritionist), Cloudnine Hospital, T Nagar, Chennai
